Warmup
2 min jump rope
3 rounds of:
10 squats
10 push ups
10 pass throughs
10 hollow rocks
10 superman
Mobility
Pick 2 muscle groups and spend 2-3 minutes on each.
Strength
5/3/1 Week 3 Deadlift
WOD
21-15-9
reps of:
lunges (Each leg ½ rep)
situps
burpees
Endurance
Off or Run 10-20 minutes.
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